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The Effect of Explosive High-Speed Training on Muscle Hypertrophy

Integrating explosive high-speed exercises in your training can improve athletic performance and promote the growth of lean muscle tissue. An explosive exercise is one in which you generate a great amount of force and move fast for a short period of time. These represent your jumping, sprinting, med ball tossing, and olympic lifting exercises. Explosive activity triggers muscle hypertrophy and mobilizes fat burning hormones creating both muscle mass and a lean appearance. The theory is that creating muscle tension at high speed causes micro tears in the muscle, which will promote tissue growth and repair at a cellular level. In addition, 

Three Stretches to Prevent Shouder Injuries in Baseball and Softball

It's very common for ballplayers to experience soreness and fatigue in their throwing arms.  Kids are either playing year round, or playing in tournaments that cram multiple games into several days.  Even with league mandated pitch counts, every player throws the ball, especially the catchers.  So what can you do to help your son or daughter maintain a healthy shoulder?  The first, and most important factor, is rest.  When they have opportunities to rest their arms between games or tournaments, it's a good idea to take advantage of it.  This also includes throwing as a part of 

Performance Tips #6: Kettle Bell Overhead Lunges

Performance Tips #6: Kettle Bell Overhead Lunge
 

Groin Injuries in Hockey

Groin strains are common injuries in the game of ice hockey. Previous reports in the NHL have shown than up to 10% of all injuries sustained have been due to strains of the groin or adductor muscle group. In today’s NHL, it is a little tougher to note since these injuries are now classified as “lower body” and not specific. The main groin muscles include the adductor longus, magnus and brevis and the gracilis. Their primary function is to bring the leg back towards the middle of the body or adduct the hip. Groin injuries can be debilitating as the muscle group is elongated on the skating stride and contracted on the recovery phase, so it is constantly being stressed. Strains of this nature can cause 

Nutrition and Recovery with Lakers Strength Coach Tim DiFrancesco

Keys to your post-workout nutrition:

 

- Shake with ~20g whey protein and 20-40g carbohydrate. 

- Enjoy shake within 30-60 minutes of activity. This will ensure that fast acting protein makes it to muscle tissue that needs while topping off all used glucose (carbohydrate) stores. 

- Enjoy balanced meal within 1-3 hours after activity. Tip - sprinkle of salt on your food. 

 

Nutrition Facts

ü  How many grams of protein do I need per day for muscle recovery/gain?

Performance Tips #5: Push Up Box Walks

 

Christmas Speed Clinic Registration

Thursday December 22 10am-12pm

 

Thursday December 29 10am-12pm

 

Compete’s certified Strength Coaches will be using proven techniques to improve acceleration, first step quickness, agility and top end speed. In today’s sports, speed matters. Improving mechanics and technique will allow athletes to move faster with less effort. Participants will be tested at the beginning and at the end of the clinic to show improvement.

 

Athletes 10-18 reserve your spot NOW!

 

ONLY $50 per clinic

OR $80 for both

Performance Tips #4: Single Leg Box Squat

Performance Tip #4: Single Leg Box Squats

Avoiding Burnout in Sports

The demands placed on athletes today in any given sport has increased immensely over the last ten years. It is not uncommon for California athletes to play on a club and high school team at the same time.  This means three to four practices a week and two to three games a weekend. Not to mention dryland training and private lessons which many older players are also involved with.  Tournament weekends can sometimes mean eight or more games in three to four days. Sound alarming? It should. 

Performance Tips #3: Box Jump Linear and Lateral

The purpose of this exercise is to work on landing technique to prevent knee and ankle injuries. A majority of knee and ankle injuries occur when athletes are unable to land properly or stabilize when landing off a jump. Whether that is heading the ball or blocking a shot, athletes need to be able to land safely

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